Cinderblock Abs

ACQUIRE CINDERBLOCK ABS THE AUSTRALIAN WAY!

"Ab Men With Wide-Brimmed Hats"

by

Dennis B. Weis The "Yukon Hercules"

Distributed by www.drugfreebodybuilding.com

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Copyright 2000

All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, or by any information storage or retrieval system, except as may be permitted by 1976 Copyright Act or in writing by the Author.

About Dennis B. Weis, a.k.a. Yukon Hercules

Dennis B. Weis is a Ketchikan, Alaska-based power/bodybuilder. He is a hard-hitting, uncompromising freelance professional writer and investigative research consultant in the fields of bodybuilding, nutrition, physiology, and powerlifting. Dennis was first published over two decades ago (1976) in the pages of Iron Man magazine. Since that time he has become known to almost every mainstream bodybuilding/physique magazine's readership throughout the United States and Europe. The magazines that publish his articles include and are not limited to Bodybuilding Monthly (U.K. publication), Exercise For Men Only, Hardgainer (Nicosia, Cyprus, publication), Iron Man, Muscle & Fitness, Muscle Magazine Int'l, and Natural Bodybuilding & Fitness. You have undoubtedly read dozens of his 100+ feature-length articles in many of the popular worldwide magazines -- under his own name and under the names of certain top physique stars and powerlifting personalities. The credentials of this prolific writer extend beyond the scope of just writing articles, for he is the author of three critically acclaimed best-selling books: Mass! (1986), Raw Muscle (1989), and his newest release, Anabolic Muscle Mass: The Secrets of Anabolic Reinforcement Without Steroids. In recognition of his writing accomplishments, he has received Meritorious Service Awards relating to all published works as a magazine consultant and published book author. In addition to these honors, he has performed Barnes & Noble and Waldenbooks autograph parties and window displays for his books. He has also been a featured guest on various radio talk shows around the country, where he shares his knowledge and experience regarding such issues as bodybuilding and the super-fitness lifestyle. During the past two decades he has established a small but dynamic one-man business to service male and female bodybuilders, fitness buffs, and powerlifting enthusiasts of all types with very personal (one to one or mail order), and highly professional instruction on all phases of physical excellence. He has coached literally hundreds of select clients, one of the most notable being a personal training advisor to the 1983 Miss Minnesota winner. One of the training tools he uses as a personal trainer is the revolutionary and famous Samra R.E.S.T. principle.

Contact Information: Dennis B. Weis P.O. Box 9485

Ketchikan, Alaska 99901-4485 Phone/Fax: (907) 225-4569

e-mail: [email protected]

Acquire Cinderblock Abs The Australian Way!

Do You Want Shredded Cinderblock Abs Development? Here's a Step-by-Step Plan That Will

Help You Reach It In ONE YEAR! Abdominals usually come last in the thoughts of today's bodybuilders. Yet, nothing sets off a physique better than a rippling, "cut-up" midsection. When it comes to the development of your abs, are you a blimp or a torpedo? Instead of having pillow-soft abs, how would you like to have abs that appear to be etched in steel and look like they've been poured in concrete and cured? I'll bet you do, and so do I. Well, here's a fresh, new approach to abdominal development. It's called the "Australian Ab Matrix Assault." While most of us only dream about acquiring cinderblock abs, the Australian bodybuilders experience it. Australian bodybuilders look at the options of ab training and follow the path that offers the best results. They reach for the best solutions, then reach again. Always moving forward, always making progress, they never give up in their quest for cinderblock abs. What is the Australian Ab Matrix Assault? It is a revolutionary, time-tested, proven system of training for developing a deeply etched, ethereal set of washboard abs. To be more explicit, it is an array of mutational, interrelated abdominal exercises that are combined in a number of select sequences and given modes. The purpose is to provide the ultimate self-contained workout for a unified entity such as the abdominals. The presenters of the Australian Ab Matrix Assault, Ronald S. Laura and Kenneth R. Dutton, reveal 3 "keys" that are necessary for the success of the program. THE THREE KEYS

1. Exercise Selection. Five abdominal exercises are used within the program and were thoughtfully selected with regard to their stimulating effect for developing the abs and obliques. The five exercises are (1) Incline Ab Bench Situps, (2) Incline Ab Bench Leg Raises, (3) Vertical Ab Station Ergonomic Crunches, (4) Abdominal 1/4 Crunches, and (5) Standing Trunk Twists. These five exercises are described in explicitly calculated detail elsewhere in this article. If you have a chronic condition that prevents you from performing any of the five exercises successfully, then substitutions are advised. For example, substitute Ab Pavelizer situps (a Pavel Tsatsouline creation) for Ab Bench Situps, Swiss Ball Crunch for 1/4 Crunches, Russian Twists in place of Standing Trunk Twists, etc.


2. Seven Stages. The Ab Matrix Assault is organized into seven stages of progressing levels of intensity. These stages take into account several points of individualization such as age, existing fitness levels, recuperative powers, temperament, and training experience. For example, stages I, II, III, and IV are considered to be low to medium levels of intensity, while stages V, VI, and VII are quite demanding and will take some will power reps just to get through them. Each individual stage lasts approximately 7 weeks. The first 4 weeks of each stage require only that you train the abs once a week. During the final 3 weeks, the abs are to be trained on two non-consecutive workout days a week. Each of the 7 stages consists of three sequences (A, B, and C), and within each sequence three abdominal exercises are listed. You will be asked to perform one set of each exercise. Since there are only five core abdominal ss, they will overlap from one sequence to another, but with different intensity variables. Completing the seven stages of the Ab Matrix Assault will take 49 weeks. To complete one year of ab training, you can employ any two stages during two non-consecutive training days a week. For example, on one day you might blast the abs with Stage VII and IV intensity, and then on another day you could go with a medium intensity Stage III and IV ab assault.

3. Twelve Ab Matrix Techniques. There are 12 Ab Matrix Techniques that, when combined with keys 1 and 2, will maximize the returns on the time you invest training the abs. Within the structure of each of the 12 techniques are the intensity variables or training modalities that contribute to the noteworthy degree of razor-sharp ab development of the Australian bodybuilders. The intensity variables include cumulative reps, fraction reps, iso-tension, partial reps (weak and strong range), peak contractions, pre-exhaustion, rest-pauses, rotation reps (pyramiding up and down), super-21s (ref: partial reps) , and tri-sets. Each intensity variable is arranged synergistically to create the optimum training effect within a selected Ab Matrix Technique.


The 12 Ab Matrix Techniques 1. Conventional Matrix 5 full reps + 5 half-up + 5 half-down + 5 full reps 2. Descending Matrix 7 full reps + 6 half-up + 5 half-down + 4 full reps 3. Ascending Matrix 4 full reps + 5 half-up + 6 half-down + 7 full reps 4. Matrix Alternates 5 full reps + 1 half-up 1 half-up 1 half-up 1 half-up 1 half-down + 1 half-down + 1 half-down + 1 half-down 1 full rep 2 full reps 3 full reps 4 full reps + 1 half-up 1 half-down 5 full reps 5. Cumulative Matrix Alternates 1 full rep 2 full reps 3 half-up 4 half-up 1 half-up + 2 half-up + 3 half-down + 4 half-down 1 half-down 2 half-down 4 full reps 5 full reps 3 full reps 6. Matrix Ladders 5 full reps 1 rep 1/5 down 1 rep 1/5 up 1 rep 2/5 down 1 rep 2/5 up + 1 rep 3/5 down 1 rep 3/5 up 1 rep 4/5 down 1 rep 4/5 up 6 full reps 1 full rep


7. Cumulative Matrix Ladders 1 full rep 1 rep 1/5 down 1 rep 1/5 up 2 reps 2/5 down 2 reps 2/5 up + 3 reps 3/5 down 3 reps 3/5 up 4 reps 4/5 down 4 reps 4/5 up 5 full reps 5 full reps 8. Ascending Iso-Matrix 5 full reps 1 half-up (hold under maximum tension for 1 second) 1 half-up (hold under maximum tension for 2 seconds) 1 half-up (hold under maximum tension for 3 seconds) 1 half-up (hold under maximum tension for 4 seconds) 1 half-up (hold under maximum tension for 5 seconds) 1 full rep + 1 half-down (hold under maximum tension for 1 second) 1 half-down (hold under maximum tension for 2 seconds) 1 half-down (hold under maximum tension for 3 seconds) 1 half-down (hold under maximum tension for 4 seconds) 1 half-down (hold under maximum tension for 5 seconds) 5 full reps 9. Descending Iso-Matrix 5 full reps 1 half-up (hold under maximum tension for 5 seconds) 1 half-up (hold under maximum tension for 4 seconds) 1 half-up (hold under maximum tension for 3 seconds) 1 half-up (hold under maximum tension for 2 seconds) 1 half-up (hold under maximum tension for 1 second) 1 full rep + 1 half-down (hold under maximum tension for 5 seconds) 1 half-down (hold under maximum tension for 4 seconds) 1 half-down (hold under maximum tension for 3 seconds) 1 half-down (hold under maximum tension for 2 seconds) 1 half-down (hold under maximum tension for 1 second) 5 full reps 10. Conventional Iso-Matrix 5 full reps 5 half-up (hold each 1/2-up under maximum tension for 5 seconds) 5 half-down (hold each 1/2-down under maximum tension for 5 seconds)


5 full reps 11. Cumulative Iso-Matrix 1 full rep 1 half-up (hold under maximum tension for 1 second) 2 half-up (hold each 1/2-up under maximum tension for 2 seconds) 3 half-up (hold each 1/2-up under maximum tension for 3 seconds) 4 half-up (hold each 1/2-up under maximum tension for 4 seconds) 5 full reps + 1 half-down (hold under maximum tension for 1 second) 2 half-down (hold each 1/2-down under maximum tension for 2 seconds) 3 half-down (hold each 1/2-down under maximum tension for 3 seconds) 4 half-down (hold each 1/2-down under maximum tension for 4 seconds) 5 full reps 12. Mixed Iso-Matrix 5 full reps 3 half-up (hold each 1/2-up under maximum tension for 3 seconds) 3 half-down (no iso-tension holds) 3 half-up (no iso-tension holds) 3 half-down (hold each 1/2 down under maximum tension for 3 seconds) 5 full reps

~~~~~~~~~~

Ab Matrix Assault Schedule

Stage I (Weeks 1-7)

Sequence A Mode

Incline Ab Bench Situps 12-15 full reps

Incline Ab Bench Leg Raises #1 Conventional Matrix

Abdominal 1/4 Crunches 12-15 full reps

Sequence B

Incline Ab Bench Leg Raises 12-15 full reps

Incline Ab Bench Situps #1 Conventional Matrix


Sequence C

Incline Ab Bench Situps 12-15 full reps


Abdominal 1/4 Crunches #1 Conventional Matrix

Incline Ab Bench Leg Raises 12-15 full reps

Stage II (Weeks 8-14)

Sequence A


Standing Trunk Twists 20 full reps

Incline Ab Bench Leg Raises #4 Matrix Alternates

Sequence B

Incline Ab Bench Situps #4 Matrix Alternates


Incline Ab Bench Leg Raises #1 Conventional Matrix

Sequence C


Standing Trunk Twist 20 full reps


Stage III (Weeks 15-21)

Sequence A

Incline Ab Bench Situps #5 Cumulative Matrix Alternates


Incline Ab Bench Leg Raises #4 Matrix Alternates

Sequence C




Stage IV (Weeks 22-28)

Sequence A

Incline Ab Bench Situps #3 Ascending Matrix


Vertical Ab Station Crunches 10-15 full reps

Incline Ab Bench Leg Raises #2 Descending Matrix

Sequence B


Standing Trunk Twists 12-15 full reps

Incline Ab Bench Leg Raises #3 Ascending Matrix

Sequence C

Vertical Ab Station Crunches #5 Cumulative Matrix Alternates



Stage V (Weeks 29-35)

Sequence A

Incline Ab Bench Situps #6 Matrix Ladders


Incline Ab Bench Leg Raises #3 Ascending Matrix

Sequence B

Incline Ab Bench Leg Raises #7 Cumulative Matrix Ladders


Incline Ab Bench Situps #3 Ascending Matrix

Sequence C

Incline Ab Bench Situps #2 Descending Matrix


Incline Ab Bench Leg Raises #6 Matrix Ladders

Stage VI (Weeks 36-42)

Sequence A

Incline Ab Bench Situps #8 Ascending Iso-Matrix


Incline Ab Bench Leg Raises #9 Descending Iso-Matrix

Sequence B


Incline Ab Bench Leg Raises #6 Matrix Ladders



Sequence C

Incline Ab Bench Situps #8 Ascending Iso-Matrix


Incline Ab Bench Leg Raises #9 Descending Iso-Matrix

Stage VII (Weeks 43-49)

Sequence A

Vertical Ab Station Crunches #10 Conventional Iso-Matrix

Incline Ab Bench Leg Raises #5 Cumulative Matrix Alternates

Vertical Ab Station Crunches #6 Matrix Ladders

Sequence B

Incline Ab Bench Situps #11 Cumulative Iso-Matrix


Incline Ab Bench Situps #12 Mixed Iso-Matrix

Sequence C

Vertical Ab Station Crunches #10 Conventional Iso-Matrix


Vertical Ab Station Crunches #12 Mixed Iso-Matrix

Optional Stage (Weeks 50-52)

Refer to Key #2 mentioned earlier in the text.

~~~~~~~~~~

Ab Matrix Tips 1. Remember that each stage of the Ab Matrix program is seven weeks in duration. During the first four weeks of each stage, perform Sequences A, B, and C only once a week. During weeks five through seven, follow the sequences on two non-consecutive workout days; for example, Monday and Thursday.


2. Rest-pause 30 to 60 seconds between exercises within a sequence and 3 minutes between sequences. 3. When you see a Matrix Technique listed in the Ab Matrix Assault Schedule, simply refer to the Ab Matrix Technique chart listed previously (pp. 3-5) for rep(s) sequence. Here's an example: Stage I, Sequence A, Incline Ab Bench Leg Raises: #1 Conventional Matrix = 5 full reps + 5 half-up reps + 5 half-down reps + 5 full reps. There is absolutely no rest between any of the reps. You may rest only between exercises and sequences only. 4. Don't leave any of the 12 Matrix Ab Techniques to memory. If you have someone training with you, simply have them call out the rep grid of an assigned technique. If you are training alone, then I suggest you customize each of the stages of the Ab Matrix program. This can be done by recording the assigned techniques for a sequence (A, B, and C) onto a blank audio cassette and/or CD. Then it's only a matter of putting the pre-recorded tape/CD into your Walkman® and listening to it as you train. You could even record music to coincide with the rest-pauses between exercises and sequences. 5. If the sequences (A, B, and C) within a particular stage of the Ab Matrix Assault program seem too easy during a particular workout(s), simply rest-pause for 3 minutes upon completion of Sequence C and then perform the A, B, and C Sequences for a second time.

Closing Comments It is my observation that the Australian Ab Matrix Assault program does not require a person to train with blinding intensity. Yes, the program, especially in the latter stages is intense but not stressful, and that is not a contradiction in terms. It has a calm intensity that creates optimum results, never too charged, never too low. If you follow the program just as I have outlined it, you'll get an excellent return on your investment of time and energy. Couple this program with a sensible nutritional and aerobic conditioning plan. Here's a very brief overview of each.

Daily Nutrition Your daily nutritional plan should be one that is calorie controlled, fat modified, sodium restricted, and sugar limited.


Sixty to sixty-five percent of your daily calories should come from complex carbohydrates, 25-30% from complete proteins, and 5-10-15% from fats. Water consumption is an important element in your nutritional success as well. Drink at least one-half your bodyweight in ounces of ice-cold spring and/or distilled water per day. Gradually, over a period of 3-4 weeks, increase this to .66 your bodyweight in ounces. For example, if you weigh 200 pounds, your daily intake of water would be 132 ounces (.66 x 200=132 ounces). Some individuals drink up to six and a half 32-ounce bottles of ice-cold water a day. I would caution you against this practice, though, if you have a kidney disorder and/or take diuretics. Check with a medical practitioner first. See appendix for two "Fat Buster" diet plans.

Aerobic Conditioning The aerobic "20/10 x 6 System is an excellent choice. Using a treadmill or stationary bike, etc., simple work at a sprint pace for 20 seconds (80-90% of your target heart rate) and then without pause coast for 10 seconds (at about 60-65% of target heart rate). Repeat this 20/10 sequence nonstop for a total of 6 series, two to three nonconsecutive days a week. Don't use this high-low intensity method of aerobic conditioning if you are over 40 years of age, sedentary, and have not had an active cardiac stress test.

Carefully follow the explicitly calculated information provided in this treatise, and within one year you will annihilate your previous ab development limitations and obtain shredded cinderblock abs the Australian Way! Recommended Reading and Viewing: Bullet-Proof Abs (the book) and Beyond Crunches (the video) by Pavel Tsatsouline ("The Evil Russian"). Click on www.dragondoor.com and/or call 1-800-899-5111 to place an order. Living Sound Cassette: Listen as former IBBB Mr. America, Mr. Universe, Mr. World, the late Chuck Sipes talks in detail how he planned out his own One Year Ab Training Program. Order this audio program now for $19.95 postpaid, and I'll include my FREE report (value $19.99) entitled "BUYERS BEWARE! Mail-Order Muscle Ads." In this huge report I reveal "How to Read Muscle Ads," "Reasons for Getting Conned," "7 Winning Mail-Order Strategies," and much more. For the cassette and free report, make your check or postal money order (U.S. funds only) in the amount of $19.95 payable to:


Dennis B. Weis P.O. Box 9485 Ketchikan, Alaska 99901-4485

Please allow 2-4 weeks for delivery


Appendix

AB MATRIX EXERCISE MASTERY Incline Ab Bench Situps • Adjust the bench at a suitable angle of incline for you personally. • Position yourself on the bench with your knees bent (45-90 ) and the insteps of

your feet secured under the footstrap and/or padded footstop bar at the end of the bench.

• Lie back on the bench and cross your arms over your chest (hands touching

opposite shoulders). • Tuck your chin into the hollow of your neck. Forcefully exhale all the air out of

your lungs through compressed lips. • Using the strength of your abdominals, curl your shoulders, upper, middle, and

lower back off the bench until your upper torso is perpendicular to the floor. Pull or suck in the abs slightly and let out a small cough as you squeeze and contract the abs hard for 2-3 seconds.

• Inhale freely and slowly; lower your upper torso back down in the reverse

manner described, until your lower back comes into contact with the bench. Stop the movement here while exhaling the air from your lungs, and begin the next rep(s).

• The ready position of the remaining selected reps is assumed when only the

lower back comes into contact with the bench. Incline Ab Bench Leg Raises • Adjust the bench at a suitable angle of incline for your personally. • Lie flat on your back with your head at the inclined end of the slant bench. • Reach overhead and grip the bench, footstrap, etc., behind your head.


• Bend your head forward, put a slight bend in your knees, and extend your feet so the toes are pointing forward.

• Raise your legs off the bench so that the heels are three inches above it. This is

the ready position. • Exhale the air out of your lungs through compressed lips while at the same time

pulling your abs inward. • Begin slowly raising (not swinging) the legs up in a semicircle until they reach a

perpendicular position to the floor (upper and lower torso form a 90 angle) or until gravity stops working against the movement.

• Let out a small cough as you squeeze and contract the abs hard for 2-3

seconds. • Inhale freely and lower the legs down in the reverse manner described until the

heels are three inches above the slant board. • Begin your next rep(s) as previously described. Vertical Ab Station Ergonomic Crunches • Position yourself on the vertical ab station by placing your forearms and elbows

on the padded arm rests while allowing your upper and lower torso to hang vertically.

• Raise your thighs to a parallel-to-the-floor position and your lower legs

perpendicular to the floor. You will appear as if you are sitting in an invisible chair.

• Forcefully exhale the air out of your lungs through compressed lips and at the

same time, with the strength of your abs, raise or curl your knees up as far as possible (at least 6 inches above parallel), but try to touch them to your chest.

• Let out a small cough as you squeeze and contract the abs hard for a 2-3

second count. • Inhale freely as you s-l-o-w-l-y lower your thighs to the start position (parallel to

the floor). • Begin your next assigned rep(s) as previously described.

Tips:


1. Except for the abs (always keep them contracted throughout the exercise range of movement), keep the upper torso as relaxed as possible.

2. When you curl your knees up toward your chest, lean the upper torso slightly forward from vertical for an even better contraction in the abs.

3. For added resistance, wear ankle weights or hold a light dumbbell between your feet.

Options: 1. You can do this exercise as previously described except that

your legs will be hanging down in a semi-locked knee position. From this position raise the legs up in a semicircular arc, rotating the hips forward as you try to touch your chest with your knees.

2. If a vertical ab station is not available, simply attach a pair of Ab Original slings to an overhead pullup bar. Stand on a box or stool and slide your arms through the loop to near the armpits. Step off the stool, supporting your body in the slings. Now perform the ergogenic crunches.

Abdominal 1/4 Crunches • Assume a supine position on the floor with your hips about 1-1/2 to 2 feet from

a wall. Place an Ab Mat (call Iron Man, 800-447-0008, ext. 1, to purchase an Ab Mat) or rolled-up towel under the small of the back and buttocks. This will pre-stretch and amplify ab contractions during the execution of the reps.

• Position the thighs and lower legs so that they form a right angle (90 ). Press

the toes into the wall and your heels into the floor. Doing this creates a reciprocal inhibition of the hip flexors, causing them to relax when the abs are contracting. When the feet are anchored or held down, the hip flexors are activated.

• Cross your arms over your chest or place your hands behind your head, letting

the fingers rest slightly behind and below your ears. Keep the elbows pointed out to the sides, as this will keep you from pulling on the neck with your hands. If you are stable and focused, you can make a fist with each hand and place them on your forehead.

• Your head should be in a neutral position with your eyes looking at the ceiling at

all times. To keep your head stationary (and lessen the strain on the neck), you can, rather than crossing the arms over the chest, etc., make a fist with one hand and place it so that the edge of the fist is under the chin and the thumb is


tucked into the hollow area of the collarbone; with the other hand, grasp your wrist.

• Forcefully exhale the air out of your lungs, and with a strong contraction of the

abs, s-l-o-w-l-y curl your shoulders (rounding them forward) and then your upper back about 30 off the floor and forward, shortening the distance between the sternum and pelvis.

• Always think "up" with the torso as you flex the spine in a semicircle toward the

knees. • At the peak contraction, pull in the abs and let out a small cough as you

squeeze and contract the abs hard for a 5-second count. Use a slow and deliberate movement while returning to the start position.

• Always execute a full range of exercise motion, but keep the lower back on the

floor at all times. • Remember to crunch or curl the torso up; don't swing it up. • Hold a weight plate on your upper chest if the assigned number of reps

becomes too easy. Standing Trunk Twists • Assume a standing position with your feet shoulder width apart. Place a 5-foot

exercise bar and/or broomstick (less broom) or doweling pole (1-1/2 inch diameter) across the back of your shoulders.

• Wrap your arms around the bar, broomstick, or pole from behind and rest them

atop and extended out towards the ends. • Bend your knees slightly while simultaneously arching your hips forward and

lean your upper torso backwards from vertical approximately 15 . • Visualize in your mind that your lower body is encased in concrete (this will help

block the pelvis from moving side to side or rotating) and your head is locked in a bench vise. This mental concept will help keep you from turning your head side to side. Some bodybuilders, however, rotate the head as the shoulders rotate so that the relationship of the head to the shoulders remains the same as it was at the start.

• Suck in your stomach, tighten the abs, and, using only your obliques/

midsection, rotate the trunk (upper body) vigorously, alternate rhythmically, as far to the left as possible (your right shoulder should be forward and slightly


down), contracting the obliques hard for a second or two, then rotate or twist to the right as far as possible (left shoulder forward and slightly down), again contracting the obliques hard for a second or two.

• Inhale as you twist to the left, exhale, then twist to the right. Twisting from the right to left and back to the right is considered to be one rep. Continue for the remaining assigned reps.

• Try to rotate or twist far enough to a particular side so that you can see the

middle of your back if it was reflected in a mirror. Achieving this will depend on your existing anatomical and/or muscle range of motion.

• Develop a sense of exercise rhythm. Do the trunk twists with a moderate to fast

speed, but don't be sloppy about it by mindlessly twisting or rotating to and fro. Don't let inertia take over but rather rely on letting the obliques stretch and contract. As mentioned earlier, physically as well as mentally contract the obliques and midsection with each twist.

• Trunk Twist Variations 1. Bent-Over Twists: Assume a standing position (as described

previously) and bend forward at the waist until the upper torso or trunk is about parallel to the floor. Keep your head as stationary as possible with the eyes focused on a point between your feet. Begin the twists or rotations so that each end of the bar, broomstick, or pole points alternately to the floor.

2. Seated Twists: Sit on a flat exercise bench with your feet out in front of

you forming a "V". Bend your upper torso very slightly forward from vertical and begin the twisting motion.

3. Incline Twists: Assume a seated position on an incline situp

bench(adjusted to a suitable angle for you personally; I suggest 45 ). Lean back until your upper torso reaches an angle of 90 to the bench surface or slightly greater. This action helps to isolate the hips. Now it's only a matter of twisting or rotating from right to left and back to the right (ref: Standing Trunk Twists).

Note: On the Standing Trunk Twists and variations, it is important to keep a

slight arch in the lower back (lumbar area). A Word of CAUTION: Trunk twists of any kind have the capacity to cause a shearing or torque effect on the fibrous covering of the lumbar disk. Some individuals might even experience a biomechanical distortion from this particular exercise movement because each vertebra that guides movement in the spine allows for only 5 of rotation or a total of 30 of rotation overall.


Fat Buster Diet #1

THE "BIG JACK" O'BLENESS GET SHREDDED DIET

Big Jack O'Bleness is a pioneer of natural bodybuilding, and for the past five decades he has been natural bodybuilders' (worldwide) best kept secret for getting shredded when ripped isn't lean enough. Jack O'Bleness of Apple Valley, California, is a most familiar name and force due in part to his crusade against unnatural bodybuilding practices (anabolic steroid induced), but more importantly to his Monster Maker training techniques and his daring but practical "Get Shredded Diet." Big Jack is a training and nutrition guru who really knows what's best for obtaining natural bodybuilding results, as many contest-entering and winning (natural) bodybuilders will attest. The "Get Shredded Diet" has a dramatic impact for creating a razor sharpness to the physique, but without sacrificing hard-earned muscle size. Here, revealed for the first time, is the diet (version #1) Big Jack uses to create astonishing contest-winning physique transformations in all of his clients: • Wake up! Drink two 10-ounce glasses of water. • 10 minutes later: Bowl of fresh fruit. • 1/2 hour later: 8-ounce piece of white meat (tuna, turkey, or chicken breast) 1 tablespoon safflower oil 1 teaspoon apple cider vinegar • 2-½ hours later: Meal #2 - 8-ounce piece of white meat (tuna, turkey, or chicken breast) 1 tablespoon safflower oil 1 teaspoon apple cider vinegar raw vegetable or salad - use oil & vinegar for dressing • 2-½ hours later: Meal #3 - 8-ounce piece of white meat (tuna, turkey, or chicken breast) 1 tablespoon safflower oil 1 teaspoon apple cider vinegar


• 2-½ hours later: Meal #4 - 8-ounce piece of white meat (tuna, turkey, or chicken breast) 1 tablespoon safflower oil 1 teaspoon apple cider vinegar raw vegetable or salad - use oil & vinegar for dressing • 2-½ hours later: Meal #5 - 8-ounce piece of white meat (tuna, turkey, or chicken breast) 1 tablespoon safflower oil 1 teaspoon apple cider vinegar Drink as much water as possible. This diet works, Jack guarantees it! The first three days will be hard. If you make it a week, it gets much easier and you'll cruise through it. Remember, if you cheat it takes three days for your metabolism to stabilize. One lousy meal isn't worth three days of dieting. The reward is greater than the sacrifice. It's only food. Just think -- in three short months, you will make changes that take some people three years. Stay positive, and you won't believe the changes your body will make.

THIS DIET IS INTENDED FOR YOUR USE ONLY. PLEASE KEEP IT CONFIDENTIAL!


Fat Buster Diet #2

SIZE ALIVE MEAL PLAN Space Meals About Three Hours Apart

Meal Under 195 Lbs. Over 195 Lbs. 1 Oatmeal w/milk or Cream of Wheat (70 gm)

4 egg whites 1 banana Coffee or tea

Oatmeal w/milk or Cream of Wheat (100 gm) 6 egg whites 1 banana Coffee or tea

2 1 can white tuna (rinsed 3 times) 2/3 cup rice (cooked) 2 tbsp. lo-cal Italian dressing

1- ½ cans white tuna (rinsed 3 times) 1 cup rice (cooked) 2 tbsp. lo-cal Italian dressing

3 1 plain baked potato 1 piece fruit (apple, orange, banana, or 16 grapes) ½ cup lo-fat cottage cheese

Same

4 1½ chicken breasts or 5-6 oz. lean meat 1 potato (Idaho or sweet) large salad ¾ to 1 cup vegetable (broccoli, cauliflower, carrots, spinach, asparagus)

2 chicken breasts or 8 oz. lean meat 1 potato (Idaho or sweet) large salad ¾ to 1 cup vegetable (broccoli, cauliflower, carrots, spinach, asparagus)

5 Same type of menu as #4, but only if you reach a body-fat level you are happy with.

Same type of menu as #4, but only if you reach a body-fat level you are happy with.

Add this meal for two consecutive days, then .........................................Add this meal for two consecutive days, then delete it for one and repeat.............................................delete it for one and repeat.

Note: Women under 125 lbs. reduce carb unit by 30% and only 1 chicken breast or 5 oz. lean meat at meal #4. Snacks: One per day from the following list - • 8 oz. yogurt • 1 piece of fruit • 4 oz. lowfat frozen yogurt • plain popcorn • ½ cup cottage cheese The above Size Alive Meal Plan allows for fat loss (a key factor when training abs) while maximizing muscle growth.

Cinderblock Abs

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